Lettuce vs. Wakame — In-Depth Nutrition Comparison
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Important differences between lettuce and wakame
- Lettuce has more vitamin A and vitamin K; however, wakame has more manganese, folate, copper, magnesium, iron, vitamin B2, and calcium.
- Lettuce's daily need coverage for vitamin A is 141% more.
- Lettuce has 24 times more vitamin K than wakame. Lettuce has 126.3µg of vitamin K, while wakame has 5.3µg.
- Lettuce is lower in sodium.
The food varieties used in the comparison are Lettuce, green leaf, raw and Seaweed, wakame, raw.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +288% |
| Contains less SodiumSodium | -96.8% |
| Contains more MagnesiumMagnesium | +723.1% |
| Contains more CalciumCalcium | +316.7% |
| Contains more IronIron | +153.5% |
| Contains more CopperCopper | +879.3% |
| Contains more ZincZinc | +111.1% |
| Contains more PhosphorusPhosphorus | +175.9% |
| Contains more ManganeseManganese | +460% |
| Contains more SeleniumSelenium | +16.7% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +206.7% |
| Contains more Vitamin AVitamin A | +1955.6% |
| Contains more Vitamin B1Vitamin B1 | +16.7% |
| Contains more Vitamin B6Vitamin B6 | +4400% |
| Contains more Vitamin KVitamin K | +2283% |
| Contains more Vitamin EVitamin E | +354.5% |
| Contains more Vitamin B2Vitamin B2 | +187.5% |
| Contains more Vitamin B3Vitamin B3 | +326.7% |
| Contains more Vitamin B5Vitamin B5 | +420.1% |
| Contains more FolateFolate | +415.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 126.3µg | 5.3µg | 101% |
| Manganese | 0.25mg | 1.4mg | 50% |
| Folate | 38µg | 196µg | 40% |
| Vitamin A | 370µg | 18µg | 39% |
| Sodium | 28mg | 872mg | 37% |
| Copper | 0.029mg | 0.284mg | 28% |
| Magnesium | 13mg | 107mg | 22% |
| Iron | 0.86mg | 2.18mg | 17% |
| Vitamin B2 | 0.08mg | 0.23mg | 12% |
| Vitamin B5 | 0.134mg | 0.697mg | 11% |
| Calcium | 36mg | 150mg | 11% |
| Vitamin B3 | 0.375mg | 1.6mg | 8% |
| Phosphorus | 29mg | 80mg | 7% |
| Vitamin B6 | 0.09mg | 0.002mg | 7% |
| Vitamin C | 9.2mg | 3mg | 7% |
| Vitamin E | 0.22mg | 1mg | 5% |
| Potassium | 194mg | 50mg | 4% |
| Protein | 1.36g | 3.03g | 3% |
| Fiber | 1.3g | 0.5g | 3% |
| Calories | 15kcal | 45kcal | 2% |
| Zinc | 0.18mg | 0.38mg | 2% |
| Carbs | 2.87g | 9.14g | 2% |
| Vitamin B1 | 0.07mg | 0.06mg | 1% |
| Fructose | 0.43g | 1% | |
| Fats | 0.15g | 0.64g | 1% |
| Saturated fat | 0.02g | 0.13g | 1% |
| Polyunsaturated fat | 0.082g | 0.218g | 1% |
| Net carbs | 1.57g | 8.64g | N/A |
| Sugar | 0.78g | 0.65g | N/A |
| Selenium | 0.6µg | 0.7µg | 0% |
| Choline | 13.6mg | 13.9mg | 0% |
| Monounsaturated fat | 0.006g | 0.058g | 0% |
| Tryptophan | 0.009mg | 0.035mg | 0% |
| Threonine | 0.059mg | 0.165mg | 0% |
| Isoleucine | 0.084mg | 0.087mg | 0% |
| Leucine | 0.079mg | 0.257mg | 0% |
| Lysine | 0.084mg | 0.112mg | 0% |
| Methionine | 0.016mg | 0.063mg | 0% |
| Phenylalanine | 0.055mg | 0.112mg | 0% |
| Valine | 0.07mg | 0.209mg | 0% |
| Histidine | 0.022mg | 0.015mg | 0% |
| Omega-3 - EPA | 0g | 0.186g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +18.7% |
| Contains more ProteinProtein | +122.8% |
| Contains more FatsFats | +326.7% |
| Contains more CarbsCarbs | +218.5% |
| Contains more OtherOther | +1025% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -84.6% |
| Contains more Mono. FatMonounsaturated fat | +866.7% |
| Contains more Poly. FatPolyunsaturated fat | +165.9% |
